Warm-up (No Measure)

Metcon (3 Rounds for weight)

In a 20min window

3×10 Zercher squat

*rest 90 sec between sets

then,

3×6 kb situps

*rest :90 sec between sets

then,

3×3 back squats 85%

*rest 2:00 between sets

*If Zercher Squat is new for you, then don’t go overly heavy as it may feel uncomfortable.Similar to the back squat you will sit a little more in the heels and work to keep your chest high and eyes forward.

*kb sit-ups are performed with the kb against your chest. It IS NOT required to touch it to your feet or above your head. You can go heavier here if you want.

*Hit full depth on your back squats. No bounce, no pause, stay consistent and fluid the entire movement.